L1: a) Front Squat~ 12-15×3@30X1, Rest 3 min b/t sets
15 Min Time Limit

b) Core Strength Priority “A”

c) 5 Sets, no rest:
Box Jumps x8
Push ups x8
DB Chainsaw Row x8/arm

L2: a) Gymnastics Skill work~ 15 Min

b) Front Squat~ 70%x5x10, 90 sec. Rest b/t sets

c) 2 Min AMRAP:
Power Snatch (75/45lbs)
Rest 7 Min

1 Min Max Thrusters (95/65lbs
1 Min Max Pullups
Rest 7 Min

2 Min AMRAP:
5 Deadlifts (135/95)
5 Air-squats
Rest 7 Min

L3: a) Clean~ build to a heavy single

b) Front Squat~ 70%x5x10, 90 sec. Rest b/t sets

c) “Diane” 21-15-9 Reps of:
Deadlifts (225lbs)
HSPU